Building a Smart and Sustainable Running Program
Whether you’re training for your first 5K or your tenth marathon, building a running program that’s safe, structured, and effective is key—not just for performance, but for staying injury-free. As physical therapists, we see the impact of overtraining all too often. The good news? A smart plan can help you get stronger, faster, and more…
Low Back Pain in Swimmers
Low back pain is a common issue that can sideline even the most dedicated swimmers. Whether you’re grinding through long training sessions or perfecting your stroke technique, your lower back takes on a lot of repetitive stress—especially in butterfly, breaststroke, and backstroke, where excessive arching of the lumbar spine is often part of the movement…
Recovery Tips for Swimmers
Recover Smarter: Keep Your Body Performing at Its Best Long swim practices and grueling training cycles are part of every swimmer’s journey—but without proper recovery, your performance can plateau and injuries can sneak in. Recovery isn’t just about taking time off—it’s an active part of your training that helps your body adapt, rebuild, and come…
Hip Mobility for Swimmers
When it comes to swimming performance, your hips are the hidden powerhouse behind every explosive kick and lightning-fast turn. Yet, hip mobility is often overlooked in swim training programs—until it starts to limit performance or lead to pain. Why does hip mobility matter?Tight or restricted hips can throw off your body alignment in the water,…
Prevent Shoulder Injuries in Swimming
Shoulder pain is one of the most common and frustrating issues faced by competitive swimmers, often caused by repetitive overhead motion, poor posture, and muscle imbalances. At Rehab 2 Perform, we understand the unique demands swimming places on your shoulders—and we’re here to help you stay strong, pain-free, and in top form. Our approach focuses…
Running Cadence: Optimize Your Stride
The Science of Cadence: How 2 Find Your Ideal Running Stride As a physical therapist and avid runner, I’ve spent years analyzing movement, treating injuries, and helping runners fine-tune their form. One of the most overlooked yet powerful factors in running efficiency and injury prevention is running cadence—the number of steps you take per minute….
Foot & Ankle Health in Basketball
The Foundation of Basketball Performance: Ankle Stability, Balance & Foot Strength Your feet and ankles are the foundation of every movement on the basketball court—whether you’re cutting, jumping, landing, or sprinting. Without proper stability, balance, and strength, you increase your risk of injury and limit your overall performance. Why Ankle Stability & Foot Strength Matter…
Pelvic Health Physical Therapy at Rehab 2 Perform
Dr. Manolya Martin, a specialist in women’s health here at Rehab 2 Perform Reston, explains the importance of pelvic floor physical therapy and how it can help individuals improve their quality of life. Key Takeaways: Everyone has a pelvic floor – it’s a group of muscles like any other in your body.Common issues treated at…
Shoulder Injuries: Train Smarter, Not Harder
Avoid Overtraining & Maximize Your Gains As a physical therapist who works with athletes and fitness enthusiasts, I see a common trend—many people believe that pushing harder and training longer will always lead to better results. The truth is, overtraining can have the opposite effect. Instead of progress, it leads to injury, decreased performance, and…
Lateral Movement – How 2 Enhance
The Importance of Lateral Movement in Basketball When it comes to excelling on the basketball court, speed and agility are essential—but one movement pattern stands out above the rest: lateral movement. Whether you’re locking down an opponent on defense or creating space for a shot on offense, your ability to move side to side with…